Weight Loss

2,696 Pounds, 36 Lives: How Did They Do It?

Our readers have lost thousands of unwanted pounds on bicycles. Here they tell you how you can do it, too.

julia merz

• A good cookbook can help. “I purchased The Feed Zone Cookbook, by Allen Lim and Biju Thomas, and started making some of their recipes, and adapted them some when I learned their approach to cooking.”—Ryan ­Werenka

• Eat small but consistent amounts of food on the bike. “The more you fuel properly, the longer you can ride, with more intensity.”—Chris Donnelly

Our Expert Says: Plan to eat on the bike if you’re riding for more than two hours, but go for whole foods, not quick hits of sugar (like gels), for consistent energy.

• Much of what’s enjoyable to eat is, in fact, healthy. “I’ve come to realize there are many foods I really like that are actually good for me: fruit, grilled veggies, low-fat popcorn, oatmeal, and many other things.”—Arik Kadosh

• Steer clear of gimmicky ­diets. “I never really thought of it as dieting. I dropped a bad food habit and found a good one to take its place. I increased the amount of good foods already in my diet.”—Nina Andrews

• Have a cheat day. “This is not the entire day eating all that stuff that made you fat. It’s having one meal that day of something you love as a reward for working hard all week burning calories.”—Christian Viera

Our Expert Says: I’m not a big fan of cheat days. I prefer the concept of moderation: If you want chocolate, then have a bit of dark chocolate—and avoid using food as a reward for exercise.

• “When I have a sweet craving, I answer it with an apple or a peach.”—Ryan Werenka

• If you go overboard now and then, forgive yourself. “I don’t beat myself up when I overindulge in a sweet.”—Nina Andrews

• With portions, perception is everything. “I tossed the big plates and starting using dessert plates for meals.”—Robert England

• But it never hurts to be scientific. “I measured food portions to get back to real serving sizes.”—Nina Andrews

Our Expert Says: Practically speaking, it’s hard to measure servings of food. It may work short term, but over the long haul you’ll want to teach yourself how it feels to be nourished with whole foods.

• Remember that if you ride less, you should eat less. “Your body gets used to burning and consuming a higher amount of calories. Adjust if your mileage gets reduced.”—Harry Ward

Our Expert Says: Also keep in mind that as you lose weight, you need fewer overall calories. Remember: Less body mass requires less fuel.

• Strike a healthy balance. “I still ate the same things, but kept them in moderation and I increased my intake of fruits and vegetables.”—Raymond ­Cantos, Manila, Philippines. Lost 50 pounds.

• Avoid disproportional portions. “A typical restaurant will serve you two to three servings compared with what one should normally eat,” says Arik Kadosh. “This is a problem for people like me who were raised to ‘clean their plate.’ A trick is to just ask to have half the order put in a container to go before I’m even served.” Or share your plate with others if the portion is too big, says Christian Viera.

Our Expert Says: To avoid bad food choices when you travel, pack healthy snacks and breakfast—­unroasted nuts, protein powder, low-sugar oatmeal. In restaurants, order sides ­instead of full entrees—often they’re veggies. Ask for sauces or dressings on the side.

• If you have to eat in restaurants often, say because of business travel, have a plan. “The key is to know what to order. Lean protein and veggies, and carbs in whole wheat. And be creative when you order—like asking for no sauce.”—Christian Viera

• “I use an app called Lose It!, which let me place nothing off-limits. If I want a beer, I have a beer. Same with ice cream. I just budget how many calories I have available and stick with that number.”—Stephen Snowden

• Hydrate often. “Most people don’t drink enough, and when I was overweight I was even worse about this,” says Arik Kadosh. “I lost my ability to differentiate between thirst and hunger.” While riding, says Brett Wolters, “I concentrate on taking in liquid on a more consistent basis, rather than when I’m thirsty.” This is key because “being bigger, I sweat more,” says Chris Donnelly. “Sip often to keep the fluids coming in.”

Our Expert Says: Proper hydration is critical. People tend to focus more on calories, but the debilitating bonk that can come toward the end of a ride is often due to dehydration, not lack of fuel.

• Get lots of fiber. That gives meals more bulk and makes them satisfying, so you feel full longer.—Arik Kadosh

• Eat right after rides. “I make sure to get some protein. After trail rides, since it’s about a 20-minute drive, I usually take a Clif or Luna bar to get me home.”—Nina ­Andrews

Our Expert Says: Recovery nutrition—that means having some protein within 30 minutes of finishing your training—goes a long way in curbing hunger. Watch what kind of protein as well; soy will stop the negative effects of exercise but won’t promote muscle-cell repair.

• Start the day strong. “I eat steel-cut oats and dried fruit, which sticks with me longer,” says Chris Heimerl. Christian Viera’s breakfast is “the most important and impactful meal of the day: I get some protein from eggs and yogurt plus a slice of toasted whole-wheat bread or an English muffin. I stay away from juices; they contain lots of sugar.”

• “I started cutting out processed foods and started eating more natural foods.”—Ryan Werenka

• Snacking can help quell your appetite. But make healthy choices. “It might just be a handful of almonds or a piece of fruit, but it seems to take the hunger edge off so I don’t gorge during meal times.”—Brett Wolters

• Avoid just about every place with a drive-thru. “I quit drinking sodas. I quit eating fast food. I stay away from starch—only brown rice, farro or a small potato occasionally. I eat salad like there is no tomorrow, and olive oil is the only oil in the house.”—Nina Andrews

• I try to include plenty of protein. I eat foods like chicken or turkey breast, salmon and other fish, and eggs.—Gilbert Vaval, Port-au-Prince, Haiti. Lost 45 pounds.

Our Expert Says: Protein should make up about 30 percent of your diet. Take breakfast: The body is primed for carbs with protein when you wake up. Try to eat 150 to 180 calories of protein and carbs within 40 minutes of waking. This “shuts down” cortisol (aka, the belly-fat hormone) and turns on the body’s metabolism.

• “Use spices to bring some flavor and heat to replace fat in meals. They can really help make things that at first seem like diet food actually taste delicious.”—Arik Kadosh

• Read food labels.—Bob Stives

• “Light beer is your friend.”—Brendan Cusick

• Dessert and chips are okay—but only after long rides or races.—Raymond Cantos